Fitness Goals...

This year, while in training for the 2015 Ride To Conquer Cancer, I have managed to rack up just under 3000kms on my bike "Blue Beast". I know by the end of this year I will break that mark and exceed it, if not by much, certainly a goal of which I'd never thought I was capable.

In making that mark, one of the things that made me realize that I am capable of far more than I frequently think was the climbing of Mount Seymour. While no speedster on the hills and certainly not built for climbing (@ 210 kilos I am no small nimble goat), when I reached the summit of the toughest climb in the Lower Mainland (12kms average gradient 7 degrees), I had an epiphany that I had it in me to climb.  And that was it.  After my late June climb, I trained trying my hardest to beat times on hills and created routes filled with more hills than flats...a complete and utter switch from my previous ideas about training.  Net result.  I became faster, stronger and more consistent with my energy output on other easier terrains.  I led more and enjoyed groups rides more.  I fell even more in love with my cycling hobby (really a new passion only about 3 or so years old - I only dabble before).

Anyway, here's this upcoming year's goal: 4000kms in 2016.  I'd better get training.  2016 a few months 'round the corner..

Personal Fitness Goals - PE 10/12

Confession time: I didn't train nearly as hard as I know I should have.  I hit a rut.  I got post RTCC complacent and found the idea of training for "just me" hard.  I have always struggled with individual training if it is not tied to a "team" or external cause. And even moreso, if its not fun and I am not moving fast with the sound of wind in my ears (both hockey and cycling get that sound) I generally am unmotivated to physical activity. Even as a child and teen when I swam competatively, I worked harder when I knew I was part of a relay team rather than enjoing the simple task of working for my potential victories...

And so even as a grown man, in the middle of my life, I still struggle with concepts of discipline and perseverance.

That said, while I did not achieve my personal goals, I did exceed my benchmarks and was satisfied with my results as I was close (and did I mention that they were performed in 30 degree weather and a high humidex that reminded me of my summers in Ontario?):

1 Minute Push ups: 44 (goal 50)
1 Minute Sit Ups: 42 (goal 50)
Timed Plank Pose: 2 minutes 33 seconds (goal 3 minutes)

*** I have found that I am presently unable to run for long without significant swelling to my knee and so opted out of the timed run. ***

Its been fun watching the students work harder than they thought they could and working up a sweat and grunting our way to our personal bests.  Thanks for the inspiration PE 10/12 class!

The Ride to Conquer Cancer 2013

The Ride to Conquer Cancer 2013

Post Ride

Day 1

125kms

4997 cals

125 av hr

165 max hr

Day 2

115km

3822 cals

123 av hr

165 max hr

Ultimately, the training helped incredibly. At times, I thought I should be pushing harder, pedalling faster, but my riding partners had agreed to an average speed of about 27 kms/hr, which was dreamily easy to achieve once we were able to move away from the crowded four wide packs of riders and the pace thinned out the crowds of eager riders.

I guess it helped that there was virtually no wind and well the skies were filled with this odd orb I’d not seen for quite some time  - I have heard in some circles others call it the sun... It was absolutely PERFECT weather. Brisk in the start of the day (7am start times) and warming and energy inducing by Noon when you were getting ready to finish up the last leg of the first 125km.

Raising $10.4 million dollars towards cancer is certainly energy inducing and helps one focus on the task of keeping the feet going, but more than that, it was the people you passed, and those who passed you  - knowing all were pedalling for a unified cause.

And in all of that positive energy, in all of that power in hope, we were reminded that life is ever so fragile, and that at any moment we could cease to exist as Sunday morning a young rider, 16 years old suffered a fatal accident while on the Ride. Tragic and deeply saddening.

Today I prepare for another ride to honour another kind of loss and to keep in memory the young man who died giving hope to others.  This Saturday the Brainiacs (my team of 220), and other riders from the Ride to Conquer are making a Celebration of Life ride from Vancouver out to Horseshoe Bay to reflect on why we ride, and the community of people who’ve loved and who’ve lost precious ones to some force beyond our control.

On Saturday, I will be able to reflect and celebrate my blessings in each pedal stroke, knowing how truly fortunate I am to have loved ones who love me in return, and to be able to breath deeply and live with verve.

And so I continue to ride...

Three Days and Counting...

Pre-Ride To Conquer Cancer BC 2013 Thoughts…

(In no necessary or prioritized order)

Excitement.

Trepidation.

Challenge.

Community.

Inspiration.

Courage.

Teamwork.

Honour.

Grit.

Sweat.

Health.

Hydration.

Pride.

Accomplishment.

Commitment.

Contribution.

I ride in honour and memory of those whom who we have lost, those whom presently fight, those who have won the battle, and those whom will need our support in the future.

I ride because I can when others are unable.

250kms. A ride worth every pedal stroke...

Fitness Test Goals

How to get there when its been so long...

When I was a young kid, in Ontario we used to have a Canada Fitness program that measured fitness goals and awarded Bronze, Silver and Gold patches or certificates depending on one's level of achievement. We had to hang in a curl on a bar for as long as possible, do as many sit ups in a period of time as possible, run a distance (100, 400 and 1000 metres) as quickly as possible, push ups  and a few other tasks I am certain I am forgetting.  It was fun to see how one grew in strength and speed and endurance.

30 odd years and one PE class later, it turns out that my colleague D'Alice has turned my memory card back and has set for the PE class, a series of challenges similar to the ones I was engaged in a long while back.

So like the students in the class, I have set the series of goals for myself from the original benchmark we set on the first day of class:

500m run
2:34
Goal: 2:00

In one minute...

Sit Ups
33
Goal: 50

Push Ups
31
Goal: 50

Plank Pose Timed
1:01
Goal: 3:00

I will be able to work on these markers at home once I have completed my Ride to Conquer and focus on these specific goals daily.  I have a phone with a stop watch and the ability keep a count in my head.  It will be fun and ultimately, the goal keeps me focused on keepin' on!

Exercise Barriers (aka More Rain and Pain)

No matter what anyone tells you, some days you are just not going to be able to exercise with the same intensity and vigor you regularly achieve.

There are a whole bunch of reason for that and for me this week, well it would appear that I ran into a few major road blocks that left my grand ambitions a bit less grand and a lot more realistic than I had hoped to achieve.

As per Bike to Week I packed all the heavy rain gear I could wrap my body in and mustered out in even the most fierce of spring rains. On the way home Wednesday, I was buoyed by the fact that when I left work the streets were partially dry and it wasn’t pissing down.  In fact, it was warm and I thought I might have overdressed as I was likely to overheat.  Sadly, about a 1/3rd into the ride that was not the case and the huge,  nickel sized raindrops came at me and everything in its path like a path of locusts feasting on a field of corn.  Instantly, my glasses fogged up, and I was partly blinded. I had a good pace and was feeling pretty strong until I reached the bottom of Kerr St. - my hilly nemesis. 

Kerr St. is an initial steep climb up the south slope into Vancouver.  By the time I get to the 1.5km top of the hill at 54th Street, I have pushed with my 10+lbs of books and iPad and backpack as hard as I think I am able, breathing hard and feeling on the verge of puke - but I don’t. Instead I reach another road block - literally.  

Just as I am about to reach the intersection winded and ready to meet the easing of the hill a large cube van pulls in front of me cuts off the bike lane and leaves me no room for the curb or between the turning lane.  I pull to a stop - disoriented, lose momentum and balance and unable to uncleat (remove the clip in pedals) I fall still connected to my bike to my right heavily. Then the bike goes over me and does a flip overtop of me and viola - there I am, bike askew, laying in the midst of Kerr St.,  stunned, blind, in inches of street water, drenched, angry and wondering why in hell I bothered going out when I could have taken the Skytrain...

But I didn’t. I took the road and my bike and so I had to get up, haul my defeated soaked ass, make sure my bike was in one piece and pedal home for the last 5kms of my trip home. And I did, slowly to return home happy to be alive, none the worse for wear and still managing to burn my usual 700 or cals. Nothing a hot bath and a few Advil couldn’t handle.

Road block two...

Saturday, the Ride to Conquer team decided to repeat a shorter 7am ride from Stanley Park to UBC  and loop back.  I was emotionally healed from my tip over on Wednesday, and was feeling strong when I woke at 5am to get ready to hit the streets by myself at 6am.

On my way into the downtown core I noticed a slight wobble in my front wheel.  Nothing to worry about I thought.  Then there was the fact that my computer wasn’t working after the fall on Wednesday.  I thought maybe water, batteries, whatever.  I’d deal with it. 

It seems like it was the week of 1/3 barriers as just at Jericho Beach, I heard a clicking sound which was my odometer magnet bouncing off my fork.  I stopped had a look at it appeared that a spoke had been loose.  I tightened it up and off I went leading the pack at a strong lovely 35km/hr pace right before the climb of the UBC Hill. And then the clicking began again only this time when I went to check the spoke and fix it, it wouldn’t tighten and my wheel wobble was worsening to the point where I was feeling unsafe at any significant speed.  Its one thing to have a back wheel askew, and then perhaps blow out on you, but its another if the front goes.  That equals a certain face plant into the concrete or pavement, and I wasn’t about to risk a bad accident a few weeks before my big ride to Seattle.  So there I was, pedaling half my usual output, braking all the way down any steep hills just so I could limp home safely.

I made it home. Four hours, 65 kms, and an average heart rate of 126 - significantly lower than my usual 145ish when I am working as hard as I can for as long as I can. I still burned 2400 cals.

When the skies finally cleared Saturday afternoon, I was able to sit on my porch, looking into the sun and made the realization that while some barriers are about will, determination, fortitude and one’s drive to achieve one’s goals, sometimes barriers are out one’s control and you simply have to accept it and move on.

And so for now, the bike is in the shop getting repaired - one less barrier for the next time I get on the saddle and ride...

Bike to Work Week (aka Rainy Hell on Two Wheels)

New week of PE and I had to miss the goals setting class for a meeting...

For me, this week, my goal was to participate in HUB's Bike to Work Week and so despite a crazy hard rain yesterday AM, I rode for one hour, and was drenched before I made it up the street halfway from my home.  Yes I have rain gear, but there is no such thing as a waterproofing your face...

To top it all off, the jacket I wore did not keep the pocket seal and I got my iPhone wet!  That is not a good thing seeing as I use it for work, and play and overall just organizing my life.  I feel like my students I imagine - useless without a phone! Anyway, I am trying the rice trick and hope to have yee ole phone back up and running in a few days, otherwise there will be tears for a week (I jest).

Anyway, three days in and I have done just under 35 kms, burned just under 1000 cals, drank a cup or two of dirty road water and overall feel better than I did if I wasn't riding - despite the heavy horrible rains.

For the Ride to Work Week, they allow people to register online and then they calculate the collective total of carbon emissions that have been saved because people aren't in cars. And when people aren't in cars, they live longer...

Isn't that what its all about?